Fruit and Veg Fact Sheets generi - PDF - PDF

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					                                                                                The outer peel is usually a yellow orange color.




         Orange
                                                                                  Oranges range in size from small to large.
                                                                                The fruit inside is orange and made of several
                                                                                  easily separated segments (usually about
                                                                                 10 segments). Do not eat the peel or seeds.

                                                                                                                Oranges are fruit
                                                                                                               which grow on trees.
                                  It is believed oranges orig
                                                             inated
                 her Columbu
                             s and other explorers brought or           in Sou
         Christop
                                                              ange               theast A
                         By the 1820’s, there were orange grov seeds and s                  sia.
                                                                es grow         eedlings
                                                                        ing in           with them to No th America.
                                                                               St. Aug                  r
                                                                                      ustine, Flo
                                                                                        ti Fl rida.
              member of the citrus
              member        h citrus
Oranges are a member of the citrus    s
             da the number one
                       number n
family. Florida is the number one




                                                                                                                                                                           Primary Sou ce: National Fr and Vegetable Program at www.fruitsandveggiesmatter.gov • Designed by: Vicki Jedlicka, UNL Extension in Lancaster County
              oranges
              oranges the
producer of oranges in the
              s. However
                     e r
                   owever,
United States. However,
                  However,                                                                                                   NUTRITION FACTS
             exas and
                xas
California, Texas and                                                                                                        • Fat free
                grow and
                 row
Arizona also grow and                                                                                                        • Cholesterol free
                9
sell oranges. 90% of
                90%                                                                                                          • Sodium free
               nges
Florida’s oranges e                                                                                                          • Good source of
go into juice..                                                                                                                vitamin
                                                                                                                             • High in folate,
                                                                                                                               calcium, potassium,
                                                                                                                               thiamin, niacin and
            S
   VARIETIE                                                                                                                    magnesium
Varieties include the
sweet orange, the sour
orange and the mandarin
orange (or tangerine). The
United States mostly produces
                                                                                                                        USESP el
                                                                                                                            Peel and eat as a
                                                                                                                            Pee
                                                                                                                            Peel
sweet orange varieties,                                                                                    whole fruit or add to fruit salads.
                                                                                                           whole fruit add to
                                                                                                           whole fruit
including: Hamlin, Parson                                                                                       Drink 100% j
                                                                                                                   r      0 juice
                                                                                                                Drink 100% juic or use the
Brown, Valencia and Navel.                                                                                  juice in dips, sauces, smoothies
                                                                                                            juice dips, sau e
                                                                                                                            a
                                                                                                            juice dips, sauce
Some oranges have seeds and
some are seedless.                                                                                                         and b
                                                                                                                           and baked goods.                                Primary S urce Na nal Fruit
                                                                                                                                                                                   Source: National




                                          Funded in part by USDA’s Food and Nutrition Service, EFNEP, and Nebraska Department of Health and Human Services 2008.
                                                               The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income.
                                                                          It can help you buy nutritious foods for a better diet. To find out more, call 1-800-430-3244.
                                                     Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln
                                                                                          cooperating with the Counties and the United States Department of Agriculture.
        ®
                                                             University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies
                                                                               of the University of Nebraska–Lincoln and the United States Department of Agriculture.
                                              Fresh Fruit Crunch
                                        Preparation time: 15 minutes
                                            Number of servings: 6
                                 Cups of fruits or vegetables per serving: 0.5

2 oranges, peeled and torn into sections
1 apple or pear, diced
½ c. grapes, halved
1 banana, peeled, thinly sliced
2 T. orange juice
½ c. low-fat granola cereal

1. In a medium bowl, combine orange sections, apple or pear, grapes, banana, and orange juice.
2. Sprinkle granola over fruit and stir gently.
3. Serve immediately as dessert, or for breakfast topped with low-fat yogurt.

Nutrition Information per Serving: Calories 100, Total Fat 1 g (1% DV), Saturated Fat 0 g (0% DV), Cholesterol 0 mg
  (0% DV), Sodium 25 mg (1% DV), Total Carbohydrate 24 g (8% DV), Dietary Fiber 3 g (12% DV), Sugars 14 g, Protein
  2 g, Vitamin A 6%, Vitamin C 60%, Calcium 2%, Iron 2%.




                                              Breakfast Fruit Cup
                                        Preparation time: 10 minutes
                                            Number of servings: 4
                                 Cups of fruits or vegetables per serving: 0.5

2 oranges, peeled and sliced into bite-sized pieces
1 banana, peeled and sliced
1 T. raisins
½ c. low-fat yogurt
⅛ tsp. cinnamon

1. In a small bowl, combine fruit. Divide fruit equally into 4 bowls.
2. Put a rounded tablespoon of yogurt over fruit in each bowl and sprinkle with a dash of
   cinnamon.

Nutrition Information per Serving: Calories 90, Total Fat 1 g (1% DV), Saturated Fat 0 g (0% DV), Cholesterol 0 mg (0%
  DV), Sodium 25 mg (1% DV), Total Carbohydrate 20 g (7% DV), Dietary Fiber 2 g (8% DV), Sugars 13 g, Protein 3 g,
  Vitamin A 4%, Vitamin C 70%, Calcium 8%, Iron 2%.